To be awake is to look within. When you work on your inner self no outside energy can influence your peace of mind and to achieve that you need to integrate your mind, spirit and body through the practice of yoga.
As we all know Sunday will be celebrated as International Yoga Day, and the practice of yoga is the best way to deal with stress and strive for a disciplined life. Yoga was started in Northern India over 5,000 years ago and currently it is being practiced all over the world. So with Yoga gaining its popularity around the world and if you’re thinking to start practicing yoga daily then this complete guide will help you. Jaipur Beat in association with the Yoga practitioner Snehal Singh presents few asanas for you to commence on a new journey towards a healthier life.
- Vrikshasana (Tree pose)
Steps for Asana:
- Stand straight with hands at your side and feet close.
- Concentrate on a point 5 ft in front or on floor. Slowly, fold your right leg and hold the ankle. Place the foot on the root of left thigh.
(Do not place the foot on knee joint)
- Maintaining balance, inhale and raise your arms and join the palms.
- Stay there for 30-60 sec. And slowly come back. Repeat the same on other side.
Benefits:
It brings calm and steadiness in mind, improves concentration and memory.
Tones thighs, arms and abdominal muscles.
- Trikonasana (triangle pose)
Steps for asana:
- Stand with feet about 3-4 feet apart. Hands at your side.
- While inhaling raise your arms at your sides at shoulder level, parallel to ground.
- While exhaling bend from your waist to right. Touch your right hand to right ankle. Try to not lean forward
- Stay there for 15 – 30 sec. Then, while inhaling bring your arms parallel to ground again. Repeat on the other side.
Benefits:
Massages abdominal organs and improves digestion.
Strengthen knees and ankles.
Relieve stress and anxiety.
- Adho mukh savasana (Downward dog)
Steps for Asana:
- Come onto your fours. Form a table such that hands and feet form the legs of the table.
- While exhaling lift the hips up, straightening the knees to form an inverted V-shape with the body.
- Keep hands shoulder width apart, feet – hip width apart and toes pointed ahead. Lengthen your spine.
- Hold the pose for 30-60 sec. Take long deep breaths. Then return back and relax.
Benefits:
Lengthen the spine and improves posture.
Strengthen and tones muscles of arms, shoulders and legs.
- Ardha Matsyendrasana (Lord of fish pose)
Steps for Asana:
- Sit with your legs extended. Fold your right leg and place the foot near to left thigh crossing the left leg. Knees facing the sky.
- Fold your left leg and place the foot close to right hip. Knees facing front.
- Keeping spine straight, place your right hand at the back. Inhale, raise your left arm and while exhaling twist to right side and hold right foot with left hand.
- Keeping breathing slow and deep. Stay there for 15- 30 sec. Then repeat on the other side.
Benefits:
Stimulates digestive fire and is very beneficial in destroying toxic elements in the body.
- Uttanpadasana (Raised legs pose)
Steps for Asana:
- Lie flat on your back. Keep your hands at side with palms facing downward.
- While inhaling, raise your legs up straight at 90° from ground.
- Don’t lift your shoulders or lower body. Stretch toes downwards.
- Stay there for 30- 60 sec.
Benefits:
Tones and strengthens the pelvis, hips, lower back, abdomen and legs.
Corrects knee joint pain and back problems.
- Salamba Shalabhasana (Locust pose)
Steps for Asana:
- Lie down on your stomach. Bring your hands in front and place it under your chin.
- Fold your right leg from the knees. Pushing away the ground, raise your left leg.
- Now, place the left thigh on the right foot. Adjust accordingly and breathe normal.
- Stay there for 15-30 sec. Then relax and repeat on the other side.
Benefits:
Reduces belly fat.
Tones arms, thighs and hips.
Therapeutic for back pain.
- Bhujangasana (cobra pose)
Steps for asana:
- Lie flat on the stomach with the legs straight, feet together.
- Place palms flat on the floor at side of the shoulders.
- Slowly raise the head, neck and shoulders. Straightening the elbows, raise the trunk as high as possible.
- Gently tilt the head backward and hold the final position for 15-30 sec. And then relax.
Benefits:
Stretches chest and lungs, shoulders, and abdomen. Strengthen spine.
Tones the buttocks.
Happy International Yoga Day!
Credits for the blog : Snehal Singh @to_a_new_journey
(https://www.instagram.com/to_a_new_journey/)
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